7 Breathing Exercises That Can Instantly Reduce Anxiety
A powerful and easy way to deal with anxiety is to do breathing exercises. You can calm your nerves and control your emotions by focusing on your breath.
- Tricia Quitales
- 3 min read
Anxiety can be bad for our physical and mental health, and it can make us feel uneasy and anxious. Luckily, some breathing exercises can help us deal with these feelings. This article discusses exercises that make the heart beat more slowly. Anyone can do these at any time to feel less anxious and stressed.
1. Box Breathing
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Box breathing is a structured pattern of inhaling, holding, exhaling, and holding again that helps you control your breathing. Start by taking four deep breaths in, holding them for four seconds, letting them out for four seconds, and holding them again for four seconds. Repeat this for a few minutes to calm your mind and body.
2. 4-7-8 Breathing
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When you use the 4-7-8 breathing method, you breathe in slowly for four seconds, hold for seven seconds, and then breathe out slowly for eight seconds. Focusing on longer exhales in this pattern helps the body’s parasympathetic nervous system work, leading to deep relaxation. You can use this method anywhere, but it works especially well for calming down before bed.
3. Diaphragmatic Breathing
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Diaphragmatic breathing also called abdominal or belly breathing, involves breathing deeply into your diaphragm instead of shallowly into your chest. Put one hand on your chest and the other on your belly. Take deep breaths in and out, letting your belly rise and fall with each breath. This type of deep breathing can help reduce stress by slowing down your breathing and lowering your blood pressure.
4. Alternate Nostril Breathing
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Do alternate nostril breathing, where you block one nostril and breathe in and out through the other. Block your right nostril and breathe in through your left; then, block your left nostril and breathe out through your right. Do this pattern a few times to get your body and mind back into balance and calm.
5. Pursed Lip Breathing
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Purse your lips and breathe out slowly as if you were blowing through a straw. This technique helps you control your breathing. Slowing down your exhalation can help you feel less anxious. It also opens up your airways and lets you breathe more, which can help calm your nervous system.
6. Mindful Breathing
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Focusing only on your breathing and being aware of how it feels as you inhale and exhale is called mindful breathing. Being in the present moment without judging it and letting your thoughts come and go on their own is what you need to do. This practice helps you stay in the present and calms down the mental chatter that can make you anxious.
7. Coherent Breathing
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When you breathe coherently, you breathe in and out at a steady, even rate, usually six breaths per minute. Breathe in for five seconds and then breathe out for five seconds, ensuring that each breath is smooth and controlled. This method helps keep the nervous system in check and makes you feel calm and balanced.